Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

A Cool-down

Finish each workout with 5 to 10 minutes of stretching

to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings below. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back, and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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ProForm 831.298060 user manual Suggested Stretches
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831.298060 specifications

The ProForm 831.298060 is a versatile and reliable piece of fitness equipment designed to enhance your workout experience. This model is particularly popular among home gym enthusiasts due to its robust construction and advanced features that cater to various fitness levels.

One of the standout features of the ProForm 831.298060 is its adjustable incline. Users can manually adjust the incline level to simulate outdoor running conditions, which helps to target different muscle groups and enhance cardiovascular fitness. This flexibility allows for a more diverse workout routine, ensuring that users don’t hit a plateau.

In terms of technological advancements, this treadmill is equipped with a built-in LCD display that tracks essential workout metrics such as speed, distance, time, and calories burned. The display is easy to read, even during intense workouts, allowing users to stay informed about their performance at a glance. Additionally, the ProForm 831.298060 often includes preset workout programs designed by fitness professionals, providing an excellent way to keep routines fresh and engaging.

Another characteristic that sets the ProForm 831.298060 apart is its SpaceSaver design. This innovative feature allows the treadmill to fold up when not in use, making it an ideal choice for those with limited space. This ensures that even in smaller living environments, users can still enjoy a comprehensive workout without sacrificing floor area.

The ProForm 831.298060 also integrates advanced cushioning technology to reduce impact on joints during workouts. This feature is particularly beneficial for users who may have knee or ankle issues, as it allows for longer workout sessions without discomfort.

Finally, the treadmill is designed with durability in mind, featuring a sturdy frame that can withstand rigorous use. This means that users can confidently engage in their fitness routines knowing that their equipment is built to last.

In conclusion, the ProForm 831.298060 combines versatility, technology, and durability, making it a standout option for anyone looking to enhance their home gym experience. Whether you are a beginner or an experienced athlete, this treadmill offers the features necessary to help you achieve your fitness goals. With its adjustable incline, display technology, and space-saving design, the ProForm 831.298060 is an excellent investment in personal health and fitness.
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